Deficiency:
Just the 18:3 n-3 c,c,c
is deficient in this 1 day plan. This omega-3 comes from a vegetable
source. Because this plan supplies a good quantity of 22:6 n-3
and 20:5 n-3 - that are the omega-3s from fish - this
type of deficiency is not a problem at all. We don't need to take action
here
Excess:
Ideally a diet should not contain cholesterol. Our body
can produce its own cholesterol. Cholesterol in food apparently is not
dangerous if it is not peroxidised. Peroxidised means damaged by oxygen.
To prevent this kind of damage the egg in the diet must be boiled for 5
min with the shell and open just few minutes before eating.
For saturated fat we have set a limit of 7g a day and this plan gives us
8.3g so it is very close. The same can be said for polyunsaturated fatty
acid. Therefore, we don’t need to take action. |
Calcium, iron, potassium, and sodium need supplementation. By adding a
bit of table salt to our dishes, we can easily solve the sodium
deficiency. For the other 3 minerals (iron, calcium, potassium) we
should take supplement to address the problem.
In this group, just vitamin E needs to be supplemented.
This 1 day plan requires supplements
Calcium: it should be taken preferably with a
protein rich meal
Iron: Do not take iron with food reach in fat (fish
or nuts) or rich in vitamin-C.
|
Vitamin E: It must be taken with a food rich in fat
like nuts.
Potassium: Probably the best way to increase the intake
of this element is by increasing the quantity of spinach by 200g during
the day in different meals.
Please click here to learn how to read the
above graphs |